Please help me run faster.

namknils · #1 10-10-2005, 05:08 PM

I ran a 5K over the weekend, and I'm very happy with my time, 21:10 (6:50 pace). I am running another 5K race in about a month and I want to improve by as much as I can on this.

Does anyone have any tips on how I should be training to improve speed on a 5K (3.1 miles)? Right now I'm basically just going out for runs almost every day between 3-5 miles. I just run at a comfortable yet challenging pace for me. That's all my training.

samjjones · #2 10-10-2005, 05:09 PM

jason_t · #3 10-10-2005, 05:14 PM

Add in at least one longer run a week, say, at least an hour in length; this is to improve endurance. Add one day of track repeats where you just go to the track, run an 800, take a lap rest and repeat, say, ten times; this will improve your ability to endure distance at higher speeds. Try to run at least 5 miles a day. Take a day off each week. Take the day off before your next 5k race.

I ran 5ks at high 15s/low 16s in high school and college and the above was essentially my program.

pokerdirty · #4 10-10-2005, 05:14 PM

namknils · #5 10-10-2005, 05:27 PM

Wow, your old times are awesome. If you like running middle distances maybe you should look into triathlons (if you haven't before). I've been racing in Tri's this summer and it's a blast.

I'll try your track repeats plan, thanks.

jason_t · #6 10-10-2005, 05:29 PM

[ QUOTE ]
Wow, your old times are awesome. If you like running middle distances maybe you should look into triathlons (if you haven't before). I've been racing in Tri's this summer and it's a blast.

I'll try your track repeats plan, thanks.

[/ QUOTE ]

I don't know how to swim. [img]/images/graemlins/shocked.gif[/img]

theben · #7 10-10-2005, 05:31 PM

steriods or other supplements

SomethingClever · #8 10-10-2005, 05:31 PM

It also helps if you have a training partner that you're competitive with.

You'll work harder, which will lead to faster 5k times.

namknils · #9 10-10-2005, 05:32 PM

[ QUOTE ]

I don't know how to swim. [img]/images/graemlins/shocked.gif[/img]

[/ QUOTE ]

At all? Well, that would be the first obsticle, but you could get over it.

My first race was an Olympic distance which starts with a 1500 meter swim. I came out of the water dead last right behind an old fat retired guy. It looked pretty bad because I'm only 23 and am in great shape. But the swimming got WAY better as the year went on.

MEbenhoe · #10 10-10-2005, 05:33 PM

[ QUOTE ]
Add in at least one longer run a week, say, at least an hour in length; this is to improve endurance. Add one day of track repeats where you just go to the track, run an 800, take a lap rest and repeat, say, ten times; this will improve your ability to endure distance at higher speeds. Try to run at least 5 miles a day. Take a day off each week. Take the day off before your next 5k race.

I ran 5ks at high 15s/low 16s in high school and college and the above was essentially my program.

[/ QUOTE ]

this is perfect advice. Just to echo what jason said, make your daily runs longer than your race distance, one really long day per week, and one "speed day" per week and you should see a nice progression in times.